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Helping busy people lose fat & feel confident without extreme dieting or punishing workouts 🫶
📍Table View · gym, home & online

We develop personalised, comprehensive and informed exercise and nutrition programmes to help people achieve and maintain their fitness goals.

19/10/2026

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🍪 Chocolate Chip Chickpea Cookies

Easy little snack to prep for the week.

Recipe (12 cookies)
📊 Macros
Per cookie: 91 kcal | 5g Protein | 9g Carbs | 3g Fat
🍪 Ingredients
🫘 600g chickpeas, drained 🥜 40g smooth peanut butter 🍯 20g honey 🍦 1 tsp vanilla extract 🥄 1 tsp baking powder 🍫 30g sugar free chocolate chips

👨‍🍳 Method
1. Preheat your oven to 180°C and line a baking tray with baking paper.
2. Add the chickpeas, peanut butter, honey, vanilla and baking powder to a blender or food processor.
3. Blend until you have a smooth, thick cookie dough.
4. Fold through the chocolate chips.
5. Divide into 12 cookies on the lined tray, shaping and slightly flattening each one.
6. Bake for 15 to 20 minutes until lightly golden on top.
7. Let them cool before eating. They firm up as they cool.

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Credit: Marco Rossi | Wellness Private Chef

14/10/2026

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🍕 One Pan 99g Protein Chicken Pizza

99g of protein!!!
Recipe (2 servings)

📊 Macros
Whole pizza: 808 kcal | 99g Protein | 39g Carbs | 29g Fat

Half pizza: 404 kcal | 50g Protein | 20g Carbs | 15g Fat

🍕 Ingredients
🥚 4 whole eggs 🍗 250g lean chicken mince 🌾 30g whole wheat flour 🍅 80g pizza sauce 🧀 50g shredded mozzarella 🧂 1 tsp salt 🌿 2 tsp pizza seasoning

👨‍🍳 Method
1. Add the eggs, chicken mince, flour, salt and pizza seasoning to a pan and mix everything together.
2. Spread it evenly across the pan, cover and cook over medium heat for around 10 minutes until the base is golden and firm enough to flip.
3. Carefully flip the whole thing over.
4. Spread over the pizza sauce and top with the mozzarella.
5. Cover again and cook on low until the cheese is melted and the chicken is cooked through.
6. Slice and serve.
7.
Throw on whatever toppings you like. Mushrooms, jalapeños, chilli, extra veg all work.

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Credit: Ganesh mehta

12/10/2026

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🌶️ Air Fryer Chicken Fajita Bowls

Chuck everything together, whack it in the air fryer, serve over rice or any starch of your choice and boom you are done!

Recipe (4 servings)
📊 Macros
Per serving: 575 kcal | 55g Protein | 65g Carbs | 10g Fat

🌶️ Ingredients
🍗 900g chicken breast, diced 🫑 1 red pepper, diced 🫑 1 yellow pepper, diced 🫑 1 orange pepper, diced 🫑 1 green pepper, diced 🧅 1 medium red onion, diced 🌿 2 packets fajita seasoning 🍋 1 tbsp fresh lime juice 💨 Cooking spray 🍚 250g dry white rice

👨‍🍳 Method
1. Dice the chicken, peppers and red onion and chuck the lot into a large bowl.
2. Add the fajita seasoning and lime juice and mix until everything is coated.
3. Lightly spray the air fryer basket, add the chicken and veg and air fry at 200°C for 16 to 18 minutes, tossing halfway through.
4. Make sure the chicken is completely cooked through before serving.
5. Cook the rice to packet instructions while that’s going.
6. Divide the rice between 4 bowls and pile the fajita chicken and veg on top.

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Credits: Samuel Benjamin

07/10/2026

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🌯 High Protein Buffalo Chicken Burritos

43g of protein for 305 calories and it makes eight burritos in about 20 minutes. Prep these on a Sunday and lunch is sorted for the whole week.
Recipe (8 burritos)

📊 Macros
Per burrito: 305 kcal | 43g Protein | 17g Carbs | 6g Fat

🌯 Burritos
🍗 900g shredded chicken breast 🌶️ 120ml buffalo sauce 🧀 120g low fat cream cheese 🥛 240g fat free Greek yoghurt 🧀 100g low fat cheddar 🌯 8 low calorie tortillas

🥛 High Protein Ranch
🧀 120g cottage cheese, blended smooth 🥛 120g fat free Greek yoghurt 💧 60ml water to thin 🌿 1 ranch seasoning packet

👨‍🍳 Method
1. Cook and shred your chicken breast.
2. Mix the shredded chicken with the buffalo sauce, cream cheese, Greek yoghurt and cheddar until everything is coated.
3. Blend the cottage cheese until completely smooth, then mix with the Greek yoghurt, ranch seasoning and water until you get the consistency you want.
4. Divide the chicken mixture evenly between the eight tortillas.
5. Roll them up, tucking the sides in as you go.
6. Toast in a dry pan or air fryer until golden and crispy on the outside.
7. Serve with the high protein ranch for dipping.
8.
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Credits: Hunter Micheletto

05/10/2026

🍚 3 Minute Microwave Fried Rice

Quick, easy, tasty! What more do you want!!

Recipe (1 serving)
📊 Macros
Per serving: 374 kcal | 20g Protein | 42g Carbs | 14g Fat

Ingredients
🍚 120g microwave basmati rice 🥚 2 eggs 🥢 5ml soy sauce 🍅 15g reduced sugar tomato sauce 🧀 15g shredded mozzarella

Optional: 🌰 Sesame seeds 🌶️ Fresh chilli

👨‍🍳 Method
1. Mix the rice with the soy sauce and tomato sauce.
2. Crack the eggs over the top.
3. Sprinkle over the mozzarella.
4. Microwave for 3 minutes, or until the eggs are cooked how you like them.
5. Finish with sesame seeds and fresh chilli.

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Credit: moon_can_cook

30/09/2026

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🥚 Spicy Chipotle Egg Salad

Egg salad with a proper kick. Cottage cheese does the heavy lifting on the protein and the chipotle paste stops it being boring. Great on toast, in a wrap, or just scooped straight out the bowl.

Recipe (2 servings)
📊 Macros
Per serving: 306 kcal | 26g Protein | 10g Carbs | 18g Fat

Ingredients
🥚 6 hard boiled eggs 🧀 100g cottage cheese 🥄 30g light mayo 🫑 1 roasted red pepper 🌶️ 1 tsp chipotle paste 🍋 Juice of half a lemon 🌶️ 1 tsp paprika 🧂 1 tsp salt 🧂 1 tsp pepper 🔥 ½ tsp chilli flakes (optional) 🍯 1 tsp maple syrup 🌿 2 tbsp chopped chives or parsley

👨‍🍳 Method
1. Hard boil the eggs, cool them under cold water and peel.
2. Roughly chop the roasted red pepper.
3. Add the eggs to a bowl and smash them up with a fork.
4. Add the cottage cheese, mayo, chipotle paste, lemon juice, maple syrup and all the seasoning.
5. Mix everything together until well combined but still a bit chunky.
6. Fold through the red pepper and fresh herbs.
7.
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Credits:

28/09/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

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🍗 Rotisserie Chicken and Rice

This is so damn easy and honestly super tasty!! No more excuses for not meal prepping!!

Recipe (4 servings)
📊 Macros
Per serving: 394 kcal | 51g Protein | 19g Carbs | 13g Fat

Ingredients
🍗 1 whole rotisserie chicken, about 680g shredded 🍚 200g cooked jasmine rice 🥢 45ml soy sauce 🥄 10ml sesame oil 🌶️ 2 tbsp chilli crisp or chilli lime seasoning 🌰 2 tbsp everything bagel or rice seasoning 🧅 Half a cup spring onion, chopped

👨‍🍳 Method
1. Take the chicken out of the bag and set it aside, then add your cooked rice straight into the bag so it soaks up all the leftover juices.
2. Shred the chicken and add it back into the bag with the rice.
3. Add the soy sauce, sesame oil, chilli seasoning, bagel seasoning and spring onion.
4. Mix everything together right there in the bag until fully coated.
5. Divide into 4 servings.

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Credits : CoHost Christy

23/09/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

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🍗 Air Fryer Chicken Skewers with Tzatziki

Recipe (4 skewers)
📊 Macros
Per skewer with tzatziki: 295 kcal | 42g Protein | 8g Carbs | 10g Fat

Skewers
🍗 454g chicken mince 🌯 4 medium low carb tortillas 🥕 1 carrot, grated 🧅 Half an onion, chopped 🥛 120g plain Greek yoghurt 🧄 1 tbsp chopped garlic 🌿 Fresh dill to taste 🧂 Salt, black pepper and paprika to taste

Tzatziki
🥛 120g plain Greek yoghurt 🥒 Half a cup grated cucumber 🧅 2 tbsp chopped onion 🍋 Lemon juice and zest to taste 🧄 Garlic powder, salt and pepper to taste

👨‍🍳 Method
1. Mix the chicken mince, grated carrot, chopped onion, Greek yoghurt, garlic, dill and seasonings together thoroughly.
2. Spread the mixture evenly over the tortillas and roll them up.
3. Cut into four sections and thread each one securely onto a skewer.
4. Air fry at 190°C for 15 minutes, turning halfway, until cooked through.
5. Mix all the tzatziki ingredients together in a bowl.
6. Serve the skewers with the tzatziki for dipping.

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Credit : Samantha Milton

21/09/2026

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🍔 Smash Burger Toastie

Recipe (1 serving)
📊 Macros
Per serving: 677 kcal | 67g Protein | 39g Carbs | 27g Fat

Ingredients
🍞 2 slices sourdough bread 🥩 140g lean beef mince 🧀 25g mozzarella 🧀 2 light cheese slices 🧅 1 shallot, diced 🌶️ 1 jalapeño, diced 🧄 1 to 2 garlic cloves 🍅 20g reduced sugar ketchup 🥄 15g light mayo 🥄 ½ tsp mustard 🍶 Splash of white vinegar 🌶️ ½ tsp smoked paprika 🧂 Salt and black pepper 💨 Cooking spray

👨‍🍳 Method
1. Add the mozzarella between the two slices of bread and spray both sides with cooking spray.
2. Air fry at 200°C for 10 minutes until crispy.
3. While that’s going, split the beef into two patties and smash them in a hot frying pan.
4. Season with salt and pepper, cook until browned, then set aside.
5. In the same pan, add the shallot, jalapeño, garlic, smoked paprika, salt and pepper and cook until soft and caramelised.
6. Mix the ketchup, mayo, mustard and vinegar together for the sauce.
7. Open up the toasted sandwich, add sauce to one side, then the patties, then the relish.
8. Sauce the other slice, close it up and serve.

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Cheers to

16/09/2026

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🍛 One Dish Curried Chicken and Rice

Super tasty, great variation on a chicken and rice! Must try!

Recipe (4 servings)
📊 Macros
Per serving: 465 kcal | 35g Protein | 57g Carbs | 9g Fat

Rice Base
🍚 200g rice 🟢 150g peas 🥕 150g carrots, finely chopped or grated 🧅 150g onion 🥣 400ml chicken stock 🫒 1 tbsp olive oil 🧄 1 tbsp garlic paste 🌿 Turmeric, cumin, paprika, salt and pepper

Chicken
🍗 250g chicken breast 🍗 250g skinless chicken thighs 🥛 100g 0% Greek yoghurtp 🌶️ 1 tbsp curry paste 🌿 Paprika, cumin, salt and pepper

🥗 Salad
🍅 100g tomatoes (Cucumber)  🧅 50g red onion 🌿 Fresh coriander 🍋 1 lime 🧂 Salt

👨‍🍳 Method
1. Mix all the rice ingredients together in a large oven dish.
2. Chop the chicken and mix it with the yoghurt, curry paste and spices.
3. Thread the chicken onto skewers and lay them on top of the rice.
4. Cover and cook at 180°C for 45 minutes.
5. Uncover and cook for another 5 to 10 minutes to get some colour on the chicken.
6. Mix the salad ingredients together and serve on the side.

Macros are my estimate since the original didn’t include them.

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Table View
Cape Town
7441

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https://ianorban.com/macro-calculator/

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